Help your body help your mind, exercise.

Thursday, August 21, 2014

Everyone talks
about how exercise is beneficial for looking good, but research shows the clear
benefit which exercise has to feel good, as well. In addition to reducing the risk for heart
disease, stroke, type II diabetes, bone fractures, and some types of cancer;
exercise improves the brain’s functioning and can improve depression and
anxiety, concentration, memory, sleep, vitality and perceived quality of life.
There are studies showing the benefits of exercise to be comparable to or
better than the effects of therapy and medicines on mood symptoms! The trick to making exercise work is to make
exercise a daily habit.

How does this work?

Bodies use energy
to carry out all the functions of living. Metabolism is basically the process
of bodies retrieving that energy from either food or fat. Metabolic rate is the
speed at which metabolism occurs. The body works best when it knows what to
expect – that’s why habits are both effective and difficult to break/change.
When there is a consistent and predictable pattern of food coming in, bodies
will adapt the metabolic rate to take in the amount of food that is needed for
the processes of living. If the food intake is more than the amount needed for
these activities, the body stores the extra food energy in the form of fat.
When the food intake is less than the amount needed for these activities, the
body slows the metabolic rate down to conserve the energy that it has and
collects as much as it can from the food passing through. For this reason,
skipping meals is a poor option for weight loss because the body recognizes a
change and doesn’t know what to do with it. The body will go into survival mode
and protect itself from starving. The best combination for balanced functioning
is consistent meals and snacks with a consistent activity level. That way the
metabolic rate remains high because the body knows that it has more food
coming, and will use the food energy available to keep up with the needs of the
activity level.

How does exercise affect mood?

Scientists
believe that the benefit of exercise on the mood is not direct, but rather, a
combination of many mechanisms. At a basic level, exercise increases the blood
flow to the brain which can help the brain remove toxins from the tissues.Exercise can inducea relaxed body state by
releasing endorphins (endogenous opioids) within the Central Nervous System
(CNS).Further, endorphins activate
biofeedback mechanisms to reduce perceptionof pain, energize the body, and improve your outlook. It is believed that the endorphins induce
changes in levels of factors and neurotransmitters in the brain.Exercise also gives you something to do which
distracts the brain from daily stress and reduces serum cortisol, a hormone
released in response to physical and mental stress. Plus, on a psychological level exercise has
been proven to boost self-esteem.

Exercise Prescription:

Some research has
shown that the minimum effective “dose” of exercise is at least 30 minutes of
moderate intensity activity 5 days per week. We believe that any amount of exercise can be
helpful towards eventually reaching your goals.The key is to make a plan. Find
an activity that you can enjoy (or at least tolerate!) that raises your heart
rate. Examples include walking, jogging, swimming, yard work, climbing stairs,
yoga, working in the yard or garden, dancing, and using a hoola-hoop or
trampoline. If it makes you sweaty, it counts and You-tube is a great resource
for 15 minute activity ideas. Start with something easy that you know you can
accomplish – walk around the block or dance to 2 songs. Then, work up to a more
difficult goal. Use a timer or stop watch if it helps. Mark your calendar with
what you did or that you exercised. This will give you a visual reminder of
your accomplishment and progress. There are also plenty of cell phone apps, if
that’s your thing. Be sure to identify a support person to help maintain motivation
and accountability. Remember that bodies and brains like habits and routines.
Once you establish a pattern, your body will come to expect and enjoy it.

Often times it’s
not easy to change our schedules, and we think that we don’t have the time to
exercise. Realistically though, it’s only 30 minutes! Make the time, or learn
to multi-task. Do calf-raises while you brush your teeth or do the dishes, walk
while you eat your lunch, do crunches or push-ups each commercial break, dance
in the shower… The benefits are proven over and over again. Make exercise a
part of your life.